Plantar Fasciitis
The foot contains a vast number of complex structures. Small bones, ligaments and tendons all work harmoniously to assist in a smooth and pain free running stride. The repetitive nature of endurance running can however, initiate a variety of inflammatory responses of which plantar fasciitis is one.
Running underneath the foot from the bottom of the heel bone to the toes, is a long fibrous tissue known as fascia. This elastic sheath can sometimes become inflamed and cause a great deal of discomfort.
Symptoms
- Pain in the bottom of the heel, especially in the morning
- Pain feels like “stepping on a stone”
- A burning sensation on the arch of the foot
- Relief can be felt when “standing on the heels”
Causes
Predictably, as with the most other injuries, the causes of plantar fasciitis can be a result of over pronation, tight calf muscles, over training and increasing your training intensity too quickly.
Prevention
A good warm up and stretch prior to a run will ensure that the muscles are properly prepared for a run and tightness does not have a knock on effect on the plantar fascia. Taking time to stretch after a run is also important to make sure that the muscle fibres are stretched out and realigned. Resisting the temptation to train harder than your body and muscles are ready for, is also a good precautionary measure.
Treatment
As is the case with any inflammatory injury, the RICE protocol must be followed at the onset of any plantar fascia discomfort. Under no circumstances should running be resumed until symptoms have disappeared. In cases of chronic (long term) pain, the advice of a professional should be considered so that a biomechanical assessment can be carried out. If the root cause of the injury is a result of excessive over pronation, shoe inserts can be prescribed to reduce the stress and over stretching of the plantar fascia.
For more imforamtion about other running injuries and running training and nutrtion, you might be interested in buying my book "The 
Marathon and Half marathon: A Training Guide." Click on the book cover below for more information.